![]() The order of execution for a standing tuck are as follows: Stand tall > The Eagle > Straight Jump > Tuck. Always start while standing on your toes with your arms by your ears. The reason for this is simple: you’re pre-practicing the position you want your body to hit in the air. Important Note Going Forward: Never initiate a standing tuck drill (or the tuck itself) from The Eagle or a hands-down position. Leave your arms up and do not drop them.We’ll work exclusively on the rotation in Phase 2. Do not drive your knees & hips up quickly here, as it will cause you to rotate and land on your neck.Notice how I drive my hips into the air and appear to “float” for a second? This is what you’re looking for.Get into position slowly, but come out of it explosivelyĭrill #1: Eagle to Straight Jump (15 reps).Do not sit all the way down (this is not a squat, so no need to go too low – thighs at a 45 degree angle is all you’ll need).Drop your chest (but not so far that your torso is parallel to the floor).Head position stays neutral (i.e look straight ahead, not down or up).Here are some key points to remember about The Eagle: Also, just as in a BHS, a SBT requires a very aggressive arm swing and shoulder lift, giving you some added height (more on that soon). In order to achieve this, you need to drop your chest. This means they most probably have a habit of keeping their chest upright.Īn upright chest position is great if you want to go backwards, but a SBT requires height while minimizing any horizontal distance travelled. This is crucial since 99.9% of the time athletes learn their BHS well before they get to tucks. The absolute first thing I teach is something I like to call The Eagle position. ![]() Therefore, for the remainder of this guide I’m going to assume you already know how to do a round-off back tuck at the bare minimum. If you happen to be in this camp, then you might want to work with a certified coach to learn the round off tuck (it won’t take long and in the long run, you’ll have two skills to show off). The only time I make an exception to this rule is when break dancers, martial artists and parkour guys book a private lesson with me to exclusively learn a standing tuck. This is how I train all my competitive athletes. Ideally, a round off back handspring tuck would be an even better base to start from. If you’re a gymnast or cheerleader and you currently do not have a round-off back tuck, then standing tucks should be put on the back burner. I will take no responsibility if you hurt yourself. Also, me being young and stupid does not mean you should go around doing back tucks everywhere. Quick Warning: Please make sure that you do not attempt the techniques you see below without the professional supervision of a coach. Trust me, even if you’re just starting or have failed to nail your tuck in the past, you’re going to learn something new. ![]() And today I want to teach it to you using the very methods that gymnasts, cheerleaders, martial artists and break dancers pay me good money for. It even helped me break up a fight once – I mean, what kid in their right mind wants to take on someone who can backflip? So instead of wanting to put a fist through my face, it was instant friendship!īasically, to me the standing tuck is not just some backflip, it’s an essential life skill. This little scheme resulted in 50% of my high school lunches being fully covered for. ![]() When you learn a standing tuck, you have this urge to do it literally anywhere and everywhere. But if they wanted to see it a second time, it would cost them. “Of course” was usually my answer, knowing full well that their follow up would be a request to show it off. Back when I was a teenager (many moons ago), whenever someone found out I did gymnastics, the very first question they inevitably asked me was: “Cool! So can you like, do a backflip?” ![]()
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